Boost Your Mental Strength: Simple Habits to Help You Stay Calm, Confident, and Ready for Anything

Peer reviewed by Dr. Peter Rawlek, MD & Scott Rollo, PhD

Life in Grades 7–9 can be exciting—but also stressful. You’re balancing schoolwork, friendships, family, maybe even sports or other activities. Some days you feel great, other days not so much. That’s okay! But if you want to feel more in control and less overwhelmed, working on your mental fitness and resilience can really help.

Here’s how to do it, with tips that actually work.

1. Think Positive Thoughts on Purpose

Positive thinking doesn’t mean ignoring problems. It means choosing to face challenges with hope instead of fear.

• When you tell yourself “I can’t do this,” your brain believes it. Try saying, “I’ll give it a try,” or “I’m learning.”

• Positive thoughts build confidence, which makes you more likely to keep going when things get hard.

Try this: Write down one positive thought every morning, like “Today I’ll do my best.”

2. Handle Stress in Smart Ways

Stress happens when things feel too hard or too much—but there are healthy ways to handle it.

• Deep breathing slows your heart rate and calms your brain.

• Physical movement (even stretching!) helps release stress chemicals from your body.

• Journaling or talking to someone you trust can help you sort out what you’re feeling.

Think about it: What’s one thing you can do when you feel overwhelmed?

3. Surround Yourself with Supportive People

Your relationships affect your mental health—big time.

• Friends who listen, respect you, and make you laugh help you feel safe and confident.

• Even one trusted person can make a difference.

Ask yourself: Who can you talk to when you're having a tough day?

4. Eat for Energy and Focus

Your brain needs fuel, just like your body.

• Eating regular meals (especially breakfast) helps you concentrate in class.

• Nutrients like protein, fruits, and veggies give you steady energy. Too much sugar can make your mood crash.

Try this: Add one healthy snack to your day—like yogurt, a banana, or nuts.

5. Move Your Body Every Day

Exercise is one of the best ways to reduce stress and feel good.

• It increases feel-good brain chemicals like dopamine and serotonin.

• It also helps you sleep better, boosts your energy, and builds confidence.

Idea: Do something active for 20 minutes today—walk the dog, dance, bike, or shoot hoops.

6. Make Sleep a Priority

Sleep isn’t just rest—it’s how your brain resets and stores memories.

• Teens need 8–10 hours. Without it, you’re more likely to feel moody or foggy.

• Sleep helps you think clearly, make better choices, and stay emotionally balanced.

Tip: Try going to bed and waking up at the same time each day—even on weekends.

7. Set Goals (and Keep Them Real)

Setting small goals gives your brain a reward boost and helps you stay motivated.

• Goals also give your day structure, which helps reduce stress.

• Start with something doable, like “I’ll study science for 15 minutes after dinner.”

Challenge: Pick one small goal and write down one step to take today.

8. Face Problems with Confidence

Resilience means facing challenges—not running from them.

• Break big problems into smaller steps.

• Ask, “What can I control?” and take action, even if it’s small.

Reflection: What’s one challenge you’re facing? What’s one small thing you could do about it?

Final Thought:

Mental strength isn’t something you’re born with—it’s something you build, just like muscles. Start with one habit, and grow from there. You’re stronger than you think.

What’s one habit from this list you’ll start practicing this week?